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Training Log Archive: Bridge

In the 7 days ending Feb 17:

activity # timemileskm+m
  cross training4 3:15:00
  swimming4 2:20:00 1.0 1.61
  orienteering3 2:17:06 8.91(15:23) 14.34(9:34) 190
  running4 2:08:11 14.78(8:40) 23.79(5:23) 272
  walking1 22:00 1.62(13:35) 2.61(8:26)
  Total15 10:22:17 26.31 42.34 462
averages - sleep:5.4

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Saturday Feb 17 #

running 46:57 [3] 6.02 mi (7:48 / mi) +90m 7:27 / mi
slept:8.0 shoes: Saucony Liberty

Explored Bushwick a bit before breakfast.

Note

LOTS of walking with Lupe through Manhattan! Found hipster places, explored the American Museum of Natural History, got groceries, and a lot more.

Friday Feb 16 #

Note

Walked a lot trying to get to Lupe in Times Square (went the wrong direction at first, oops...)
5 AM

cross training 45:00 [3]
slept:5.0

Morning Crossfit with Joey!

A. Bench Press
2 x 8 @ 60% (80#)
2 x 6 @ 70% (90#)
2 x 4 @ 80% (105#)

B. Parnter WOD
2 Rounds For Time of:
14 x Deadlifts (185lbs) – total
14 x Wheel Barrow Push-ups (each)
14 x Wall Balls (total)
14 x Over your Partner Burpees (each)
12 PM

swimming 40:00 [3] 1.0 mi (40:01 / mi)

Prepping for the 10 minute swim test.
W/U: 100m drills

Main set:
4 x 200m steady pace
8 x 50 sprint (45 sec each, rest 1 min)
200m free, focus on form

Cooldown:
50 m sidestroke
50 m one-handed breaststroke

Thursday Feb 15 #

7 AM

swimming 10:00 [3]
slept:4.0

Survival Gate 4. Said goodbye to my ego and settled for minimum points instead of risking no points.
3 PM

walking 22:00 [3] 1.62 mi (13:35 / mi)

Up to the lots. And then dejected down from the lots when it was discovered that the car battery was dead. No streamering today :(
4 PM

cross training (O-practice) 1:00:00 [3]

Arvin workout!

A. 1 set
10/1, 9/2, ... 1/10 Squat/Burpees

B. 3 sets in Hayes
Shelf to track
Run 1/2 lap
20 situps
2x Med Ball laps
20 pushups
Run 1/2 lap to stairs
Downstairs to shelf

C. 2 sets of floor work
Wall, monkey bars, rope to track
20 air squats
50 2-count mountain climbers
50 russian twists
16 Spiderman pushups
Return to floor via cargo net

D. Last Hurrah
3x Stairway to Heaven, every step
10 burpees at top after each set
Return to 62 room
10 min bike
20 pullups and 20 dips
100 situps

Wednesday Feb 14 #

5 AM

cross training (Crossfit) 45:00 [4]
slept:5.0

10 min w/u with rowing and stuff

A. Deadlifts
1x5 @ 60% (135#)
1x5 @ 65%
1x5 @ 70%
1x5 @ 75% (somehow ended up at 185 which is more than 75% but ok)

B. For time:
21-18-15-12-9-6 reps of
Deadlifts (135#)
Box Jumps
Time: 14:00 (need to get chalk)

C. 3 min plank
1 PM

swimming 45:00 [3]

Survival Swim AW. Tried to get a technique down for swimming with rifle but didn't happen. Then retested SG1 and got full points.
5 PM

orienteering 48:44 [2] 6.15 km (7:55 / km) +78m 7:27 / km
shoes: Salomon ||v|| X 4

More streamering. Some night-O involved. Warmer.
6 PM

running 17:00 [2] 1.62 mi (10:30 / mi)
shoes: Salomon ||v|| X 4

Tuesday Feb 13 #

7 AM

swimming (Barely Surviving Swim) 45:00 [3]

5 min ACU swim, barely got any points at all (it's pathetic). Then tried SG4, failed to swim with MOLLE and rifle in hand without dying, so just worked on blouse/pant inflation.
4 PM

running 17:06 [2] 1.62 mi (10:33 / mi) +70m 9:18 / mi
shoes: Salomon ||v|| X 4

Up to/down from the lots

orienteering 1:08:22 [2] 6.58 km (10:23 / km) +112m 9:35 / km
shoes: Salomon ||v|| X 4

Streamering at Harriman

Monday Feb 12 #

5 AM

cross training (Crossfit) 45:00 [4]
slept:5.0

Warmup:
500 m row
3 rounds of
5/side KB clean
5/side KB press
5 PVC clean and jerk
5 scap pullups

A. Strict Press
4 x 8 @ 60% (65#)
DB Lateral Raises
4 x 12 (10#)
Bentover DB Flys
4 x 12 (15#)

B. 16 min AMRAP of:
8 x Clean & Jerk (95#)
12 x C2B Pull-ups
16 cal Airdyne Bike
4 PM

orienteering 20:00 [3] 1.0 mi (20:00 / mi)

Musical O-bags. Got knocked out quick so more of this time is burpees.

Sunday Feb 11 #

running 47:08 [2] 5.52 mi (8:32 / mi) +112m 8:02 / mi
shoes: Saucony Liberty

Easy Delafield/Washington Gate to break in new shoes

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